Opt for diet soda or water to drop weight

Just swapping water or diet soda for drinks with calories can help people lose four to five pounds.

Of the 318 overweight or obese study participants, those who switched to calorie-free beverages were twice as likely to lose five percent or more of their body weight than those who were not counseled to change beverages.

People in the group who drank mostly water had lower fasting glucose levels and better hydration levels than the control group.

“Substituting non-caloric beverages—whether it’s water, diet soft drinks, or something else—can be a clear and simple change for people who want to lose or maintain weight,” says study author Deborah Tate, associate professor of nutrition and of health behavior at the University of North Carolina at Chapel Hill.